31 Heroes 2021

Pic courtesy of AllEvents.in A quick reminder, Aug 6th, we will be doing a special version of “31 Heroes” from 0600-0900 in the Combat PT Tent.  It is a partner WOD, so grab a friend and come out.  This WOD is open to ALL that have base access. For those not familiar with the WOD and the reason behind it, click here


3 Rounds for Quality:

300M Row

10 Bow to Bends

5 Cherry Pickers

5 V-Ups

5 Kipping Knee Raise


Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Kang Squat, RDLs.  Move feet to Sumo stand and hands to thumb-distance apart and per from 5 reps of: RDLs, Sumo Deadlifts


Sumo Deadlift


Increase weight ea set

Video courtesy of Barbell Brigade. Our last go at Sumo Deadlifts this cycle before we re-test our 5X5. Just like with Close Grip Bench Press this cycle, the goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, and finishing with a heavy single.  If that last one just happens to be a new 1RM, so be it.  .  Get a good set up, brace your core as you lower down your hips.  Get them as close to the bar as possible without losing tension.  Fire out of the hole STRONG!


8 Rounds for Time:

200M Row

5 Toe2Bar


Time Cap: 10 Min

Keep the transition time between the two movements to an absolute minimum and you’ll make the time cap!

Scaling Options:

Row – 150M Run

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Cool Down:

Leg Bleeds – 3 Min


Cobra Pose – 1 Min

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